phytoestrogens - How they help
How Phytoestrogens Can Help Manage Menopause Symptoms
Menopause brings a unique set of challenges, with symptoms such as mood swings, anxiety, joint aches and pains and hot flushes, due to oestrogen decline during this phase of life.
Phytoestrogens, which are plant-based compounds with oestrogen-like effects, have been studied for their potential to alleviate menopause symptoms. Incorporating foods rich in phytoestrogens into daily meals, is a simple, nutritious way to help manage symptoms.
In this article, we’ll dive into what phytoestrogens are, how they work, and provide ideas for delicious, phytoestrogen-rich dishes that you might enjoy.
What are Phytoestrogens?
Phytoestrogens are naturally occurring compounds in plants that mimic oestrogen. Structurally similar to the hormone, they can bind to oestrogen receptors in the body, though they’re much weaker than actual oestrogen. For those experiencing menopause, the addition of phytoestrogens in the diet can be beneficial, potentially reducing symptoms like hot flushes, night sweats, and even supporting bone health.
There are three main types of phytoestrogens:
Isoflavones: Found in soy, legumes, and chickpeas.
Lignans: Present in seeds like flax, sesame, and some grains such as Barley, Oats, Rye and whole wheat.
Coumestans: Found in foods like split peas, pinto beans, and alfalfa.
Benefits of Phytoestrogens for Menopause
Research indicates that including phytoestrogens in the diet may offer several benefits for menopausal health:
1. Reduction in Hot Flushes and Night Sweats: Studies suggest that phytoestrogens can decrease the frequency and severity of vasomotor symptoms, such as hot flushes and night sweats.
2. Bone Health Support: The decline in oestrogen can reduce bone density, leading to a higher risk of osteoporosis. Some studies indicate that phytoestrogens may help maintain bone density by mimicking oestrogen's protective effects.
3. Heart Health: Menopause is associated with a greater risk of heart disease. Certain phytoestrogens, particularly those in soy, have been linked to lower cholesterol levels, which supports cardiovascular health.
4. Mood Stabilisation: Mood swings can be a challenging aspect of menopause. Phytoestrogens can help regulate mood by providing mild oestrogenic activity, which could positively impact brain function.
Meals with Phytoestrogen-rich foods
Incorporating phytoestrogens into meals can be simple and delicious. Here are some food ideas and dishes that are rich in phytoestrogens, making them perfect additions to a menopause-friendly diet.
1. Tofu Stir-Fry with Mixed Vegetables
Ingredients: Tofu (a rich source of isoflavones), bell peppers, broccoli, carrots, beansprouts, crushed garlic, ginger, and soy sauce.
Benefits: Tofu is one of the most potent sources of phytoestrogens and provides a versatile base for dishes. Paired with cruciferous vegetables, it offers a fibre and antioxidant boost, which can aid in digestion and support hormonal balance.
Recipe Tip: Cube and marinate the tofu in soy sauce. Heat olive oil in a wok or deep frying pan. Add the tofu, crushed garlic, ginger and sliced vegetables, and stir-fry for 4-5 minutes until tofu is golden brown and vegetables are softened. Add sesame seeds on top for added lignans.
2. Chickpea Salad with Avocado and Pomegranate
Ingredients: Chickpeas, avocado, cucumber, pomegranate seeds, red onion, and lemon juice.
Benefits: Chickpeas are a solid source of isoflavones and also provide protein, fibre, and various essential minerals. This salad is refreshing and light yet nutrient-dense, perfect for a lunch option that supports hormonal balance.
Recipe Tip: Add a tahini-based dressing for an extra phytoestrogen boost. 2 tbsp olive oil, 2 tbsp tahini paste, I garlic clove crushed, juice of 1 lemon – mix together and pour over the salad.
3. Sesame-Crusted Salmon with Sautéed Greens
Ingredients: Salmon, sesame seeds, spinach, kale, garlic, and olive oil.
Benefits: Salmon offers omega-3 fatty acids, which support mood stability and heart health, while sesame seeds provide lignans. This meal combines phytoestrogens with healthy fats, making it excellent for reducing inflammation and supporting heart health.
Recipe Tip: Coat the salmon with sesame seeds and bake for 15 minutes at 180°C. Heat the olive oil in a pan, add 1 crushed garlic clove and the greens and saute for 3-4 minutes.
4. Oats with Ground Flaxseed and Walnuts (Overnight oats or porridge)
Ingredients: Whole oats, ground flaxseeds, walnuts, almond milk, cinnamon.
Benefits: Whole oats and flaxseeds are both excellent sources of lignans, which can support heart and bone health. Walnuts offer additional omega-3 fatty acids, which may help reduce inflammation and support brain health.
Recipe Tip: Overnight oats make a quick breakfast option and porridge makes a lovely winter warming breakfast.
Use 50g oats, 150ml almond milk (or other milk alternative), ¼ tsp cinnamon. Add to a bowl and leave overnight in fridge or for porridge simmer on the hob for 4-5 minutes. Top with flaxseed and walnuts just before serving. Option to top with berries for extra vitamins and antioxidants or Greek yoghurt for added protein.
6. Tempeh and Vegetable Kebabs
Ingredients: Tempeh (fermented soy product), courgette, bell peppers, mushrooms, cherry tomatoes, and olive oil.
Benefits: Tempeh is rich in phytoestrogens due to its soy content, and being fermented, it’s easier to digest than regular soy products. It’s a great addition for anyone looking for an alternative to meat-based protein.
Recipe Tip: Marinate tempeh in a mix of olive oil, garlic, and herbs, then skewer it with vegetables. Grill for approx. 10 minutes until golden for a delicious, nutrient-dense meal.
Tips for Incorporating Phytoestrogens Effectively
Rotate Phytoestrogen Sources: Variety is key. Try a variety of different sources (soy, flax, chickpeas, lentils, sesame) to keep meals interesting and to maximise nutrient intake.
Choose Organic, Soy Products: If you include soy regularly, organic options can reduce exposure to pesticides and ensure the best quality.
Monitor and Adjust Intake: While phytoestrogens are safe for most, it’s wise to monitor how the body responds, as individual tolerance can vary.
Stay Consistent: Phytoestrogens may take time to produce noticeable effects. Consistent inclusion in the diet over weeks or months can help you experience the full benefits.
Phytoestrogens are just one element of a menopause supportive diet. For a personalised programme with nutrition tailored to your individual preferences and lifestyle, including recipes and support with creating healthy eating habits message me to learn more sally@rebalancebysally.com
This phase of life can be overwhelming. Learning about nutrition from different sources, finding recipes that the whole family will enjoy and cooking each day, while also managing symptoms can leave you drained. That’s what I’m here for. My programme is proven to get results with symptom improvement and health transformation, while keeping things simple. I will take you through it step by step so you can feel like your best self again.
